15 Breakfasts Under 300 Calories

6 minute read

By Selena Singh

It can be difficult to find a variety of healthy breakfasts that taste good – but that doesn’t mean you should just skip breakfast altogether. Fortunately, you can find the best breakfast recipes with a search online.

If you skip breakfast, your hunger hormones will surge, resulting in overeating later in the day (which can cause large fluctuations in glucose, thus increasing your risk of developing diabetes). This is why eating breakfast is so important.

15. Wheat-Free Pancakes

If you have gluten sensitivity or are looking to cut down on your carbohydrate intake, you may assume you can no longer have pancakes for breakfast. Fortunately, there’s a way to make delicious pancakes without wheat.

The recipe (originally from Wheat Belly Cookbook) uses an almond meal, which has fewer carbs than your typical flour. It also contains flaxseed, which is high in fiber and omega-3 fatty acids (the good kind of fat that promotes heart and brain health). You can also add some fresh fruits to make it even better. One serving of this breakfast dish is only 162 calories.

14. Peaches and Cream Smoothie

Smoothies are a very popular breakfast food and it’s easy to understand why—they’re quick, healthy, delicious, and can be consumed on-the-go. One great smoothie recipe you need to try is the 231-calorie Peaches and Cream recipe. It contains peaches, of course, which give you the benefits of the 10 different vitamins they contain, including vitamin A (important in maintaining healthy vision). Peaches also contain antioxidants, which you’ve probably heard are good for preventing cancer. The recipe also calls for buttermilk, honey, and half a banana (so you can get some Potassium in).

13. Tofu Scramble With Kale and Sweet Potatoes

It can be hard to find exciting and delicious protein-packed breakfasts, especially if you’re a vegan or looking to cut out fatty foods. That’s where this 264-calorie Tofu Scramble with Kale and Sweet Potatoes dish comes in.

The name pretty much sums up the main ingredients, but it also contains turmeric, garlic powder, and cumin to literally spice things up. Tofu is packed with protein that will give you the energy to tackle your tasks for the day and kale is one of the world’s healthiest foods, packed with fiber, antioxidants, and vitamins.

12. Turkey Sausage Egg Muffins

If tofu isn’t really your thing and you’re more of a meat lover, that’s completely fine. It’s still possible to have a healthy, meaty breakfast that’s less than 300 calories.

Cheddar Egg Muffins (originally found in Wheat Belly Cookbook) contain ground turkey, eggs, cheese, broccoli, and oregano among other ingredients. Turkey is a great alternative to red meat and it contains protein, vitamin B6 (which helps your nerves), selenium (a mineral that supports immunity), and niacin, a type of vitamin B that promotes blood circulation. This convenient breakfast food is only 150 calories per serving.

11. Yogurt Parfait

If you want a simple and quick healthy breakfast, look no further. You can make a Granola Yogurt Berry Parfait in a few minutes with plain yogurt, granola, honey, and fresh berries (raspberries, strawberries, and blueberries). You’ll get the benefits of granola (high fiber and iron) and antioxidant power packed in berries.

You can also change things up a bit by adding lemon and switching the granola for kiwi, which has vitamin C and can lower blood pressure. The Lemon Breakfast Parfait is just 146 calories.

10. Scrambled Eggs Wrap

Eggs are a staple when it comes to breakfast. It’s a good thing, too, because eggs are filled with protein. In fact, they have all the essential amino acids. But, sometimes it gets boring eating them the same way over and over again.

This 258-calorie Scrambled Eggs Wrap Recipe can change that. Some ingredients that it calls for are sautéed green and red bell peppers, tomatoes, eggs, and tortillas. Bell peppers have anti-inflammatory benefits and are high in Vitamin C, but the highest concentration of the vitamin can be found in the red ones.

9. Garden Frittata

If you have a bit of time to spare in the morning (perhaps on weekends), you should try to make a Garden Frittata, which is like a baked omelet filled with veggies. The recipe requires ingredients such as squash, zucchini, an onion, cheese, tomato, and eggs.

It’s such a light option, at only 126 calories per serving. The best part is that you can add whatever vegetables you’d like. Squash is recommended because it prevents cancer cell growth, thanks to their carotenoids which block cancer cell communication.

8. Puffy Apple Omelet

You may think that omelets are just made with eggs and butter (and if you’re feeling adventurous, you’ll add some cheese in there, too). But have you thought of adding fruit to your omelet? This Puffy Apple Omelet recipe makes for a delicious and light breakfast, at just 252 calories.

Apples, like many other fruits and veggies, have a high antioxidant concentration and these may actually help to prevent Alzheimer’s Disease. Their high fiber content also prevents Parkinson’s Disease.

7. Baked Blueberry and Peach Oatmeal

This Baked Blueberry and Peach Oatmeal is like summer in a bowl. And who doesn’t love summer? Simply combine oats with brown sugar, baking powder, salt, egg whites, an egg, milk, oil, and vanilla. Once your mixture is well blended, stir in the peaches and blueberries and bake it for about 40 minutes.

The ingredients in this 277-calorie dish are really tasty and beneficial. Blueberries (besides having those awesome antioxidants) help to lower cholesterol and the pigments in them have been found to prevent hypertension.

6. Sweet Potato, Black Bean and Egg White Breakfast Burrito

Avocados are so great because they’re packed with disease-fighting carotenoids, fiber, and good fats. One way to incorporate them into your diet is by making this 297-calorie Sweet Potato, Black Bean, and Egg White Breakfast Burrito. There’s enough protein in it to jump-start your day!

5. Quinoa Egg Bake With Thyme and Garlic

If you’re looking to make a nutritious breakfast for your family or have leftovers that’ll last you the next couple of mornings, this Quinoa Egg Bake with Thyme and Garlic is perfect. Quinoa serves as a crust for the layers of egg and spinach in this dish. Quinoa is a grain-like seed that many people use as a substitute for rice since it’s gluten-free. It’s also a complete protein and a source of iron. To make things even better, this recipe is only 247 calories per serving.

4. Leek and Bacon Tart

You may be wondering what a breakfast is without bacon. While your average bacon strips aren’t the healthiest option there is, there are ways to enjoy bacon without the guilt. For example, you can use turkey bacon instead—but do so sparingly and choose lower-sodium types. Turkey bacon does have less saturated fat and calories than traditional bacon, but they’re still in there.

You can also try this Leek and Bacon Tart, which provides a nice balance between veggies and meat, at just 213 calories.

3. Pumpkin French Toast Sticks

Want to put a twist on your French toast? It’s really quite simple—just add pumpkin! Pumpkin French Toast Sticks are sprouted bread (or, if you’d like, whole grain bread) with a pumpkin purée, ricotta, and honey spread on it. They’re quick to make and easy to pack if you’re on the go, and three sticks are 230 calories. Pumpkin, which is part of the squash family, is packed with vitamin A, known as the anti-aging vitamin.

2. Smoothie Bowl

A smoothie bowl is an alternative to a smoothie and it’s exactly what it sounds like. You can be as creative as you want with these but don’t get too carried away with toppings (that’s where the extra calories will come in).

If you follow this recipe, which calls for one cup of mixed berries, a banana, and coconut or almond milk, you can top it off with chia seeds, shredded coconut, and hemp seeds for a 214-calorie breakfast.

1. Peanut Butter Oatmeal Bar

Peanut butter wasn’t only made to be put on plain, boring sandwiches. Next time you have a craving for peanut butter in the morning, you should make a Peanut Butter Banana Oatmeal Bar. It takes less than half an hour and has 183 calories per bar.

Peanut butter, besides being protein-rich, actually has the same ratio of saturated to unsaturated fats as olive oil. This means that it can lower your risk of heart disease. Adding some cocoa powder and dark chocolate chips to the bars will delight your taste buds and provide health benefits, too.

Find More Low-Calorie Breakfast Ideas Today

Eating a delicious and nutritious breakfast is vital to kick-start your day. While this list is a great starting point, there are tons of other tasty recipes out there — you just have to search for them. Fortunately, you can find more low-calorie (and delicious!) breakfast ideas with a quick search online.

Selena Singh